Step Counter Pedometer

Sweat, pressure points, and shearing forces can lead to blisters. Your socks are your first line of defense against these enemies. They must fit correctly so they don’t bunch up and lead to pressure and shearing forces. They must wick sweat away from your skin. Forget cotton socks. Forget tube socks. Invest in wicking, anatomically designed walking socks and your feet will thank you.

Today’s Socks

Luckily, you can find such socks designed for walking, jogging, and light hiking from several manufacturers.

Thickness and Padding

Socks designed for walking will have light padding in key areas – heel, ball of foot, toes and in some cases the instep. Some socks forgo the padding. My feet do best with a medium-thickness sock, but tend to blister with a single-layer non-padded thin sock.

Double Layer Socks

Double-layer socks prevent blisters by providing wicking and decreasing friction, as the sock layers move against each other rather than your foot moving against the sock. Some find them the key to blister prevention, although I have done best with a single-layer sock. WrightSock is a leader in this type of socks.

>> Click Here To Get Your Walking Socks Now <<

Anatomic Design

To keep the sock in place and prevent bunching, it needs to be shaped like your foot. Many designs have elastic or ribbing to keep them snug. Men’s and women’s feet differ in shape, so a gender-specific sock is wise. For those of us with bunions, you may find your sock is the culprit for irritation rather than the shoe and need to shop for a sock that doesn’t bunch your toes together.

Wicking Fabrics

Say no to cotton. Look for a sock in wicking fabrics such as CoolMax, Dri-Fit, Sorbtek and many others coming on the market. Smartwool uses wool for its moisture management system. The wicking fabrics are the key to preventing blisters.

Article Source: Wendy Bumgardner, About.com Guide

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Blisters are the curse of walkers. You can prevent blisters and you can treat them properly when they develop to prevent further damage. Here are my proven techniques and products to keep your feet intact or to help them heal and quench the pain.

Lubrication
Blisters develop where rubbing from shoes and socks tears the skin. By lubricating your feet you can reduce the friction and prevent blisters.

Keep Your Feet Dry
Wet skin is easier to tear and form blisters, so wicking away sweat and keeping your feet dry are another key to preventing blisters. Use cornstarch in your socks or even use antiperspirant on your feet to keep them dry. But your socks are the real key. They must be of wicking fabric, not cotton, in order to get the moisture away from your skin.

Cover Ups
If an area is already developing a hot spot or blister, or you know it is an area that will, then covering it with a blister pad is the best way to go. Today there are many products that do this well and provide moist protection and healing before or after a blister develops.

>> Click Here To Cure Your Blisters <<

Blister Kits
Be prepared. Before you head out on a long walk, take along a blister kit to be ready to cover up any hot spots or treat any blisters. Here are good choices for compact kits with just what you need, easy to carry along.

How To Treat a Blister
First, stop and put on a cover-up at the first sign of a hot spot on your feet. But if you go too far or it pops out all at once, here are the simple steps to properly treat your blister on the trail.

Still Blistering? Maybe It’s Your Shoes
Your shoes can be rubbing you wrong. Your toes need room to expand into as your feet will swell a full shoe size on a walk. You need to be fit correctly for walking shoes. Find out how and where to get that done with our Walking Shoe Guide.

Maybe It’s Your Insoles
If you haven’t changed shoes, but changed to a new insole or arch support, that could be the culprit in causing blisters. Investigate walking with and without the insert, insole, or arch support. Insoles can reduce the space in your shoe for your foot and toes, leading to blisters.

Article Source: Wendy Bumgardner, About.com Guide

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Stretching will add flexibility and can make your walking more comfortable.

Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.

Find an upright pole or fence or wall that will support you for leaning into on some stretches.

Stretches and Mobility Exercises for Walkers

Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.

Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.

Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds. Switch side.

>> Click Here To Prostretch <<

Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.

Calf Stretch: Stand an arm’s-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent – this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax. Repeat with other leg.

Soleus Calf Stretch:From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.

Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyperextending your lower back.

Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.

After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.

Article Source: Wendy Bumgardner, About.com Guide

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